F3 Knoxville

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JUCO Shuffle

THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional… 

WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.

  • Merkin Leapfrogs (not the F3 name) across the lot.
  • Held plank while waiting on the 6.
  • Bernie back to the start
  • Mosey to the JUCO entrance
  • Squats while waiting on the 6
  • 8 count push-ups  x10
  • tricep dips on guardrail x10
  • two single filed lines running back to front sprints (indian runs)
  • flutter kicks x20
  • Mosey to coupon pile with a Crab Walk to the 6
  • Curls w/ coupon x25
  • Squat Thrusts w/ coupon x20
  • Triceps w/ coupon x25
  • Mosey to the rec center
  • Spring up the hill
  • Karaoke through cones
  • Bear crawl down the hill on the other side
  • Repeat (sans bear crawl) x1
  • Mosey back to the flag.

MARY:
Feddie Mercuries x20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.

Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS:

Protect Your Critical Infrastructure

THE SCENE:  72 and clear.  Perfect for an IPC beatdown.
F3 WELCOME & DISCLAIMER:  Skipped. 
WARM-O-RAMA:  Warmup OYO while we talk through the workout.
THA THANG:  IPC Week 2
MARY:  None
COUNT-OFF & NAME-O-RAMA:  23 of the best men I know

CIRCLE OF TRUST/BOM:

We remembered this morning, the 2,977 lives which were taken 19 years ago in New York City, Washington D.C., and Pennsylvania.  That number incudes 343 firefighters and 60 police officers who worked desperately to evacuate 25,000 people from the World Trade Center buildings before they collapsed.  Those lost were not just our countrymen – citizens of 78 different nations died in those tragedies.  It was a solemn day for the world.

After we mourned our dead, our challenge was to learn and apply lessons from that tragic day.  The events of Sept 11 exposed vulnerabilities in the national systems which protect us.  The Department of Homeland Security was created and charged with preventing future terror attacks – and the FBI has cataloged at least 42 major domestic terrorist attacks which were prevented in the nineteen years since 9/11.  In February 2003, a year and a half after the Sept 11 attacks, the White House released a report titled, “The National Strategy for the Physical Protection of Critical Infrastructure and Key Assets”.  Airports, interstates, powerplants, bridges – can you imagine a nation without them?  No, they are critical infrastructure – and they are vulnerable.  After the crisis that we went through, federal leadership recognized that we must dramatically improve how we protect these important assets from disaster and sabotage.

Let’s talk an application to your life, a specific challenge to think about, and a plea…

  • The Application:  Think about your personal “critical infrastructure”.  I’m not talking about your house…  I’m talking about your mind, your heart, your eyes, and your mouth.  These are essential to your vitality.  Can you imagine your life without them?  No – and they are vulnerable!  We must dramatically improve how we protect these important assets from disaster and sabotage.
  • The Challenge:  What do you need to do to better protect your critical infrastructure?  Which one of these resonates with you?  Maybe you’re like me and they ALL hit home…
    • Your Mind: Philippians 4:8 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things”.  What are you filling your mind with?  What do you think about day in and day out?  How do you allow your thoughts to persist – constructive or destructive?  What changes are needed for you to better protect your mind?   
    • Your Heart:  Proverbs 4:23 “Guard your heart above all else, for it is the source of life.”  What do you spend your energy, time, and treasure on?  What are you devoting yourself to?  Is that thing or cause worthy of your heart?    What changes are needed for you to better protect your heart?   
    • Your Eyes: Matthew 6:22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light”.  Do you feel full of light? What do you watch for leisure? Murder, adultery, pride – these are things that our God hates.  Are you consuming them as entertainment?  Do you gulp through your eyes fake pictures of fake naked women and fill your body with that counterfeit romance?  What changes are needed for you to better protect your eyes?   
    • Your Mouth: Proverbs 13:3 “Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin”.  Proverbs 15:4, “Gentle words are a tree of life; a deceitful tongue crushes the spirit.”  Do the words that come out of your mouth bring life and sweetness to a conversation?  Are you careful with your tongue – or do you wield that powerful weapon like a fool?  What changes are needed for you to better protect your mouth?   
  • The Plea:  DON’T WAIT UNTIL DISASTER HITS BEFORE YOU EVALUATE YOUR CRITICAL INFRASTRUCTURE AND MAKE THE NEEDED IMPROVEMENTS.  Don’t wait until you’ve been gut punched before you protect your mind, heart, eyes, and mouth.  Don’t wait until your marriage is falling apart before you finally admit that consuming pornography is mental adultery – and it has a very real and terrible impact on your relationship with the most important woman in your life.  Don’t wait until your kids are grown, gone, and want nothing to do with you before you realize that you were foolish with your tongue and that the destructive words you spoke over them brought death to that relationship. Don’t wait until you are laying on a bed one day breathing your last, to look back with regret and realize that you spent your thoughts and gave your heart to things which have no significance in eternity.

Evaluate your critical infrastructure and make the needed changes.  Break habits and start habits today.

MOLESKIN:

ANNOUNCEMENTS:

Valley Church is launching this Sunday – 5:00 pm at HVA.  See Booster for details.

JUCO: Iron PAX Week 1

THE SCENE: 70ish and muggier than a dark alley in NYC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
6x Cherry Pickers, Sample of challenge exercises: Hand Release Release Merkins, Leg Raises, Jungle Boi Squats, BBS, Lunges, and Burpees

THA-THANG:
Iron PAX Week 1 Challenge

EMOM (Every minute on the minute) do 3xburpees. After burpees are complete work through the following:

  • 50 x Hand Release Release Merkins
  • 100 x Leg Raises
  • 150 x Jungle Boi Squats (2 Scoopz Style)
  • 200 x Big Boy Situps
  • 250 x Lunges (Forward)

MARY:
Definitely not, some PAX sat on the curb
COUNT-OFF & NAME-O-RAMA
20 HIMS with one FNG. Welcome Skybox! You picked an awesome day to start F3!
CIRCLE OF TRUST/BOM:
Be accountable. Told the story of PGA player Brian Davis in a playoff against Jim Furyk at Harbour Town. Brian hit his approach shot onto the beach (a hazard area). In a hazard area, your club cannot move anything out of the way on the backswing. Brian hit a great recovery shot onto the green, but was 99% sure that he had brushed one single reed out of the way during his backwing. Without hesitation he called over a rules official and notified them that he would be taking the penalty. As a result he lost the tournament. Brian was the only person in the world that knew about the infraction, but he had no second thoughts about calling it on himself. We need to hold ourselves accountable even when no one else knows about our failures. Strive to be more accountable to yourself, seek God’s help and forgiveness in those times that you have failed in private.

MOLESKIN:
The Iron PAX is a great challenge to push ourselves as hard as we can physically, but I view it more as a test of personal standards. F3 Greenwood continuously pushes for every PAX to strive for perfect form, which is a tough test in and of itself. My goal during the Iron PAX is to hold myself accountable on my form, I’m not perfect, but I’m gonna do my best to be. Understandably, some PAX will need to modify the workouts due to injuries or time constraints, but if you are able to complete it with perfect form, then do it!
ANNOUNCEMENTS:
Hardship Hill is October 3rd, we’ll need to schedule a date to build the obstacles that JUCO is responsible for.

JUCO WEEK 0 IPC

THE SCENE: Misty, Hot and Humid
F3 WELCOME & DISCLAIMER   ✔
WARM-O-RAMA:
Jogged over to the Week 0 start.
THA-THANG:
IPC Week 0.  4 Rounds:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Bonnie Blairs
  • 10 Burpees
  • 400m Run

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
Q passed the torch to Spotter who will serve as JUCO’s new AO-Q.  Q talked about the importance of being bold in sharing the Gospel with other people and how over the past month the Lord has placed on his heart a desire to do street evangelism.  Q shared that he and his family have engaged in approaching total strangers on the street and at public venues and handing out Gospel tracts.  This activity is definitely out of the Q’s comfort zone but he has made it his mission to become more efficient in spreading the Gospel on the street to glorify Christ.  Q believes bringing people to a genuine understanding of the Gospel is what is most needed in the World, now more than ever.
MOLESKIN:
Ran way over time and next time will start the IPC a little earlier than the usual 0530
ANNOUNCEMENTS:
Prayers for Cosmo’s mom who has ovarian cancer.

Hill full of 20 somethings

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THE SCENE: 70deg, dense fog, beautiful dark gloom
F3 WELCOME & DISCLAIMER

5 HIMs on Rush Speed work, 16 HIMs on the beatdown below.

WARM-O-RAMA:
Hill Billy Squats, Reach for the sky, Butt kicks, Cherry Pickers, Newton’s Craddle with Merkin, Bonnie Blair, Mountain Climbers, Freddy Mercury
THA-THANG:
Mosey to the closest guardrail (some not surprised by this).

  • 20 Derkins
  • 20 Tricep dips
  • 20 Small Rock Overhead claps

Cross the street to our favorite little hill: Jucomajaro

Every 100 feet a new Exercise chalked out.  HIMs had to choose one time to crawl bear, bear crawl, crab walk and bernie, rest were mosey between.

20 of each:

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L
  • Side crunch R
  • Downhill Merkin
  • Uphill Merkin
  • Diamond Merkin

Mosey to the summit and hit the stations again on the way back down.  6 swept with the group finishing in time to mosey to the flag.

MARY:
Dealers choice: Flutter kicks, mountain climbers, American Hammers, planks
CIRCLE OF TRUST/BOM:
You all are impressive.  You do the hard things out here really well.
The verse I want to look at today: Therefore, confess your sins to one another and pray for one another, that you may be healed.  James 5:16
An area of the Christian life we don’t spend much time talking about is confession of our sins. Out here it is deep and hard and uncomfortable. Maybe it’s because of that or maybe it’s the complicated dynamics of southern hell fire and damnation preaching style or a catholic image of telling some sins to a priest in an ornate wooden box.
But we are called to do it. It’s in the Lord’s prayer and all throughout the Psalms

I see 4 types of confession and all are important to all the time:

  1. High School level confession: coming clean on blatant sin; probably having to do with actions – Maybe outbursts of anger, or the way you drive or sexual sin.
    God is faithful to forgive. Jesus conquered sin and death. Rest in that!  Praise God for that!
  2. College level confession: gets to the pride and heart and emotion and ways we have broken His Law privately and in our thoughts and desires
  3. Masters level confession: searching your heart for sins of omission and small ways we have turned our back to God and hurt Him and others
  4. Doctorate level confession:  is seeing that even in our good deeds with less than 100% pure motives are filthily rags to God.   God hates hypocrisy and says in Isaiah 64:6
    We have all become like one who is unclean,
    and all our righteous deeds are like a polluted garment.

Even if I’m doing the right thing for my wife and kids but my heart is doing it so my life is easier or people think higher of me or whatever the reason, that can be sinful and we need to confess that.
Or take leading a Q. I encourage you all to sign up for a Q soon. But if it is so you think more of me or I get to boss you all around for 45 min, That’s sin I need to confess.  This week I checked my motives and confess they were not 100% pure but God rooted much of that out.
Are our motives ever perfectly pure – not this side of heaven, but are they increasingly motivated by the Holy Spirit and from a place of love? Be growing in that.  Do the hard work of examining your heart.  Pray God will show you the truth.
Don’t take this college level analogy too far – it falls way short – we must practice all levels of confession no matter how long we have been walking with Christ.   We must all get double doctorates in rooting out the sin in our hearts
Therefore, confess your sins to one another and pray for one another, that you may be healed.
James 5:16 (ESV)

It is a call to holiness, It isn’t some magic word; but it is a part of the walk of a follower of Jesus
Spend some time with the Lord confessing your sin. If you want to knock the power of sin out – confess your sins to a brother.
As HIMs we need to be willing to humbly confess sin.
MOLESKIN:
Prayer for Wander’s son’s upcoming surgery and pain – praise for Pool Boy’s friend Sam who continues to recover
ANNOUNCEMENTS:
IornPax Challenge Week 0 on Friday.  Sign up here